WOD

The poll about updating our tracking system, and the details about it are still up on Monday’s post. Check it out if you haven’t.

I love this video…

Fitness
HBBS: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%

-then-

For time:
15 KBS 24/16kg
12 Push Press 95/65#
15 Walking Lunges (steps)
30 KBS 24/16kg
9 Push Press 95/65#
30 Walking Lunges (steps)
45 KBS 24/16kg
6 Push Press 95/65#
45 Walking Lunges

Performance
HBBS: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%

-then-

For time:
20 KBS 24/16kg
12 Push Press 135/95#
20 Walking Lunges (steps)
40 KBS 24/16kg
9 Push Press 135/95#
40 Walking Lunges (steps)
60 KBS 24/16kg
6 Push Press 135/95#
60 Walking Lunges

Competition
1) 7X1 Pause First Pull + 1 Clean & Jerk – heaviest possible, rest 60 sec.
Notes: The sequence is 1 First Pull with a 3 second pause at the knees, then a full Clean & Jerk. Do not release tension on the BB when returning to the floor after the Pause First Pull.

2) HBBS 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2-3 minutes.

3) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec. DEMO VIDEO

Conditioning

3 Min ME OH Walk – 155/105#
Notes: This effort should be performed as a 20 yard shuttle (20 yards down, 20 yards back). No turn around, drop the bar at each end, step over it and C&J before starting again.
-then (no rest)-
For time:
Row 20 Calories
12 Push Press 155/105#
20 Walking Lunges (steps)
Row 40 Calories
9 Push Press 155/105#
40 Walking Lunges (steps)
Row 60 Calories
6 Push Press 155/105#
60 Walking Lunges